Why Choose Yoga Over Other Forms of Exercise

Although yoga is not just another form of exercise, there are many reasons why you should consider it as your main method of taking care of your body. In addition to keeping you in good physical health, it also allows you to maintain emotional and mental health. Other forms of exercise have great benefits, but they may often not be appropriate for your unique body.

Working with Your Body

Yoga teaches you to listen to and respect your body, unlike activities that require you to push yourself, often past your limits. It is one thing to push yourself to realize your potential; it is quite another to keep pushing with no regard to the possible health consequences.

Yoga teachers may encourage you to play with your “edge,” while being careful not to push past it. You do want to venture outside of your comfort zone, but you never want to feel pain. Pain is an immediate sign that your body is saying, “Stop!”

Your edge is a place where you’re feeling and exploring safely. Going beyond that edge, especially if moving quickly and aggressively, has the potential to cause pain and injury.

Approach & Attitude

Although yogis do experience injuries, this has much to do with an individual’s approach to his or her practice. If the approach is gentle and sensitive, the likelihood of harming yourself is substantially decreased. Conversely, if you work against ahimsa (the yogic precept of non-violence), the possibility of injury is heightened.

This does not mean runners can’t apply a yogic approach, yet runners and yoga practitioners engage in quite contrasting movements. In yoga, you soften and breathe into your body. Runners and participants in high-impact aerobics use repetitive movements that are stressful to joints, tendons, ligaments, and muscles. This can result in repetitive strain injuries.

If you are partaking in stressful activities, just make sure to balance these with nurturing activities such as yoga. Similarly, if you participate in more heat-inducing practices, such as Power Yoga, balance your routine with slower or cooling styles. Yin Yoga targets the deeper layers of the body, including connective tissues, ligaments, and bones.

The practice of asana is interrelated with body awareness, positively promoting a healthy attitude of self-acceptance. On the other hand, activities such as aerobics and running do not, necessarily, focus on anything other than using the body to achieve a goal, such as beating a time record.

Yoga’s purpose is mastery of the mind. It also teaches that changing your attitude can change your behaviour. If you honour your body and respect your limitations, you will progress naturally without having to be hard yourself.

The Verdict?

It’s not actually that you should choose yoga over other forms of exercise, but you should be informed and intelligent about your choices. In our goal-oriented culture, you may have the tendency to push full-force ahead in order to stay in the race. Instead, consider pulling back a little and nurture yourself so that you develop the stamina and true health to maintain a steady pace appropriate for you.

A Healthy, Balanced Yoga Practice

You strive to find balance in your yoga postures, but you should have balance in your yoga practice. A healthy practice includes the wellness of your mind, body, and spirit.

Also, as a yogi in modern times, don’t be so hard on yourself. Balance is the key as you are navigating your way through life and your yoga. You need work, play, and rest. Give yourself permission!

Mental, Emotional, and Spiritual Well-Being

You might be attracted to yoga because you think it is an effective form of exercise. Alternatively, you might be drawn to it as a method of stress relief. The fabulous news is that it works both ways!

A yoga practice helps you to cultivate the tools you need to keep calm and cool in your everyday life. These tools are useful in handling challenging situations and difficult people, thus keeping your stress as minimal as possible. You learn to act out of an authentic place of love and kindness, rather than a reactive place fueled by fiery emotion. Of course, this does not mean that you will never get angry, feel sad, or get into a fight, but it gives you self-awareness to conduct yourself accordingly.

One of the most important benefits is that yoga reaffirms your interconnectedness with everything within and beyond the universe, which fosters a deep connection with Spirit.

The Balancing Act

One of the greatest gifts of being a yogi is that you can define what that means to you. While I wholeheartedly respect the tradition of yoga and encourage others to recognize yoga as a discipline and system, I also know that people need healing! So if you view your daily, weekly, or even monthly yoga class as your escape from the hustle and bustle of your crazy, hectic world, then so be it! If you see it as a way to ground and reconnect with yourself, then great! If it is your exercise of choice, then that is what it is.

Take what you can from your practice, as long as you know that it has so much to offer for your mind, body, and spirit. Most importantly, keep practicing. You never have to achieve perfection. You don’t have to be a vegetarian, meditate and go to asana class daily, and you don’t have to be the poster person for cool and calm. Find the formula that works for you.

Standing on Your “Own One Foot”: An Exercise in Finding Balance

The next time you are in Tree pose, focus your mind away from worry and fear. Feel the movement within your body, the energy from the earth, your connection with yourself. Find your strength, your centre, your balance. Be in the moment. Breathe.

The practice of learning to work with often challenging balance postures, such as Tree, Warrior 3, and Dancer, helps you to observe yourself, thus finding your own balance in daily life. Never underestimate the power of your yoga asana, as it can reveal much about yourself. Work with yourself, your mind, and your body to create a comfortable mental and physical space for yourself.

In the end, don’t try so hard. Allow yourself to be present and find true health through a balanced approach!

Yoga for Every Body

While everybody can practice yoga in some shape or form, the style of yoga most appropriate for you depends on your own unique shape and form!

There is a yoga practice for every body. You just need to see which styles of yoga are for you.

For the Beginner or Fitness Newbie

If you have never tried yoga, would you even know that there are varying styles? To the beginner: you are responsible for yourself, so it is important that you choose a style of yoga that matches your level of physical fitness.

If you have been totally lacking in the exercise department, teachers still might tell you that you can try any class — which, of course, you can. But if you decide to take an advanced-level Power Flow class (dynamic movement, strength, and flexibility) and that teacher is not experienced with or interested in teaching beginners, then you are putting your own personal safety at risk.

You also want to have as much of a positive experience as possible so that you will not be discouraged from continuing with yoga. Opt for classes that are specifically designed for beginners. Even a Power Yoga for Beginners class would make more sense than an Intermediate Ashtanga class.

You may wish to start with Hatha yoga, a foundational practice that focuses on breathing and slower, deeper movement.

For the Athlete or Highly-Active Person

If you are physically fit and very active, you might be drawn to more fitness-based styles of yoga. Vinyasa, Ashtanga, and Power Flow are akin to physical workouts due to the stamina, endurance, strength, and power required for these types of classes. So if you are involved with regular activity that hones these abilities, then these physically demanding styles would pique your interest.

However, since you are already very active, you might want to consider a style of yoga that will balance that constant activity. Yin yoga is a more passive, cooling practice that targets the deep connective tissues, ligaments, joints, and bones. Yin works well to offset the more familiar heat-inducing yoga styles.

Also, consider that there are now styles of yoga designed for athletes, such as Yoga for Runners and Jock Yoga.

Limited Mobility, Injuries, and Illness

If you need to be cautious of your physical activity, restorative yoga is a gentle, passive practice that is safe for people with limited mobility and persistent injuries. It is also suitable for people who are highly-stressed. It teaches you to consciously relax your body and mind, while being fully supported by various yoga props. This deep release and relaxation can be profoundly healing and therapeutic.

It is believed that stagnant energy in the body contributes to disease and illness. While restorative yoga is not a cure, it definitely helps with management of illness and stress. It also encourages the release of blocked energy to balance your body’s vital energy flow (prana), thus contributing to good health.

There is a yoga style that will resonate with you. Ideally, consult with a yoga teacher who will take the time to assess your unique situation, and suggest the appropriate options for you!

Asteya: The Principle of Non-Stealing

In yogic philosophy, Asteya is part of an ethical code of conduct collectively called the Yamas. It is understood as non-stealing or the avoidance of stealing. This seems rather straightforward, but that depends on your definition of stealing.

Obvious vs. Subtle

When you think of stealing, the act of taking material objects immediately comes to mind. You know that entering into somebody’s home without permission and taking jewelry, computer equipment, or money qualifies as stealing.

You know that aggressively approaching a person on the street and snatching her purse is clearly an act of stealing. But, other than the surface definition, how else can stealing be understood?

Desire

Desire is at the heart of understanding Asteya. You might develop attachment to items you do not actually need, then experience difficulty in letting go. If you examine your desire, you might discover your unhealthy attachment.

Perhaps, collecting objects fills an emotional or spiritual void. Ask yourself what you desire, why you may want it, and what you actually need. By taking more than you need, you are stealing from what others could have.

Yoga can help you to observe these unhealthy patterns and behaviours. It can teach you to be content with and grateful for what you do have, externally and internally.

Stealing through Deception: Complicated Relationships

You can also steal by taking from others under false pretenses. For example, you might be in a romantic relationship with somebody in which you steal her loving and positive emotions. If you are involved in other sexual or emotional relationships with people, unbeknownst to her, you are deceiving her into believing you are conducting yourself in an honourable manner. You are giving the false impression that you are faithful and devoted. Likely, her opinion of you would not remain the same if she knew the truth.

You are stealing her emotions, trust, and positive perception of you because you are taking what she might not still offer were you to be honest about your intentions. When you choose to be dishonest, you are purposely stealing the energy she is investing into your relationship.

Depriving Others

Similarly, your own selfishness or malice may cause you to act against the principle of Asteya. Your business partner or colleague might have an opportunity to advance in her career without you. Instead of allowing her to realize her potential, you might sabotage this chance by omitting important information or by making her feel guilty, thus stealing her success.

Applying Asteya to Asana

How does this concept apply to an asana practice? Often, we try to push ourselves too far, towing the line between our potential and our body’s limitations.

Instead, consider putting no pressure on yourself once in a posture. Know that you have what you need, though you may desire more. If you force your way into a posture, you are stealing the opportunity from yourself to be present and just feel your state of being.

These are just some of the ways in which stealing can be interpreted. Consciously applying the principle of Asteya to your daily life can dramatically change your relationships with others and yourself.

The Benefits of Proper Yogic Breathing

Breathing is an involuntary and voluntary action. Since it is an automatic process, many people can go their entire lives without knowing how to breathe properly. When you become conscious of this process, it can be a powerful and life-changing tool on and off the yoga mat.

Correct breathing is essential to the practice of yoga. Combined with proper diet, relaxation, asana or exercise, and meditation, these five principles create the basis of a well-rounded yoga practice.

Benefits of Proper Breathing

Breathing has a physiological effect on your body. Slow and balanced breathing induces calm and relaxation. It stimulates the parasympathetic nervous system that is responsible for bringing equilibrium (homeostasis) to the body.

Correct breathing also encourages the maximum input of oxygen and output of carbon dioxide. This is a natural cleansing process that allows nutrient-rich blood to circulate, while eliminating waste products and toxins from the lungs. However, you do want to ensure that balanced levels of oxygen and carbon dioxide are maintained. Breathing through the nose, which yoga encourages, prevents rapid inhalation and exhalation of too much air that can result in anxiety and hyperventilation.

Mindful breathing is a tool that creates space in the nadis (energy channels) so that more prana (vital life force energy) can flow. This freely flowing prana replenishes energy stores and stimulates the body’s own innate healing ability.

Pranayama (Breathing Techniques)

In yoga, various breathing techniques can be used to promote optimal mental and physical health.

Also known as a 3-part breath, a full yogic breath (Dirga Pranayama) utilizes the abdomen, diaphragm, and chest. Abdominal, mid-chest, and upper-chest breathing ensures that you are engaging the full capacity of your lungs. This is a great foundational breathing practice for beginners. It is also highly effective for relaxation and meditation.

Ujayi Breath is also known as Ocean Breath or Victorious Breath. It is used most commonly in vinyasa yoga. Controlled breath helps to focus the movement of the body, especially beneficial during more vigorous and athletic styles of yoga.

Of course, many more techniques can be learned to address a wide range of needs and purposes.

Breathing into Asana

Your breath is the foundation of your practice. Do not force yourself into a position and then think about the breathing after. Proper breathing helps you to find a comfortable place from which to navigate.

You might be tempted to assume a position that you imagine to be closer to where you think you would like to end up. In doing so, your internal state (mind) becomes secondary to your external state (body). Calm and relaxed breathing induces the equivalent mind state, creating one-pointed focus. Ultimately, this approach helps you gain control over the movements and cultivate mindfulness.

You can use breathing in various ways including correlating breath and movement, and applying different ratios of inhalations and exhalations. As you progress in your yoga practice, you will become more capable of using your breath intelligently and effectively to make a mind-body-spirit connection.

Find Your Fall Yoga Rhythm

You can shape your yoga practice to the particular needs and characteristics of the season. After a hot summer which invites a slower, cooling yin practice, it’s time to look to the elements to tweak and adjust your routine for a perfect fall yoga practice.

Gratitude

Celebrations of abundance and harvest mark this time of year. Food is fresh and at it’s most nutritious, having just been harvested. With the cooler weather, there is a general tendency towards staying inside rather than going out.

This is a time to invite awareness and gratitude for the abundance in our lives. Take stock of everything in your life, your blessings and what the summer has given you. You can bring this awareness into your meditation practice after your asana yoga practice to connect deeply to your inner landscape.

Letting Go to Get More

Much like the outer landscape at this time of year, there is a beautiful contradiction of sorts between the abundant gift of food from the Earth, and the surrender we see with the trees and plants releasing their leaves.

Once you have taken stock of what you have, ask yourself: “What do I need to let go of?” This is, of course, a very challenging practice, but the benefits are often tenfold.

Just as a tree’s leaves nourish the soil that feeds those very roots, letting go of old pain – especially grief and old attachments – will clear emotional and mental space, freeing you up for new, nourishing activities and relationships.

Nourish Your Lungs and Skin

Fall is the season associated with the lungs, large intestine and skin. In traditional Chinese medicine, Fall is associated with the metal element, which makes this season the ideal time to do a heavy metal detox.

It’s important to drink a lot of water and eat foods that support this process and enhance the vitality of these organs. Such foods include seaweeds, cilantro, almonds and kale. It’s best at this time of year to avoid dairy, meat, sugar, heated oils and wheat – which are said to irritate the lungs and colon.

Enhance Your Immunity By Breathing

The power of breathing can never be overemphasized. In this case, the particular yogic breathing practice called Sitali Kriya aids in detoxifying your lungs and boosts your immune system by fully oxygenating your blood stream. In this way, Sitali Kriya helps your body release waste, balances your glandular system and keeps your lymphatic system fast flowing to ensure deep detoxification and physical vitality.

Sitali Kriya

For best results, practice this yogic breathing technique for 10 minutes each day during the fall months. Sit in Easy pose, Sukhasana, resting your hands on your knees, and make an “O” shape with your mouth. If you can, curl your tongue or otherwise simply place the tip of your tongue behind your lower lip.

Now, inhale through your curled tongue (or lips) and exhale very slowly out your nose. Bring your full Dirgha breath (3 part breath) into the mix, and your lungs and body will thank you when the flu season hits.

The ABCs of Yoga Etiquette

It can be embarrassing for beginners to ask questions. Of course, you should never feel embarrassed at all to ask for information or clarification if you are not sure of something. Yoga teachers even feel hesitant to present yoga etiquette for fear of appearing offensive or controlling.

Remember that yoga is deeply rooted in tradition and that certain practices reflect these origins. Most of what your teacher tries to impart is coming from an egoless place. Wherever you practice yoga, you should feel free to share and communicate while being respectful and kind.

Opening the Door to Wellness

Upon entering a yoga centre or studio, you remove your footwear. Remember that you are entering a sacred space and that cleanliness is a consideration. You don’t want to subject your fellow yogis to the gunk you have probably accumulated on your outdoor shoes.

If you are new to the studio, make sure you arrive with enough time before class start time to complete any documents such as health history or waiver forms.

Remember also that yoga is about self-discipline. Try your best not to rush to your class. Give yourself some time to settle in beforehand.

And try not to be late! Arriving late not only disrupts your fellow yogis, it also might cause you to miss something important. You should warm-up for an active yoga practice, so if you miss the first 15 minutes, you won’t being properly prepared.

In the Classroom

The practice room is not a place to practice the art of conversation. Be considerate of your fellow yogis. They may not want to hear about the stressful day you just had, especially if they are there to forget about theirs.

As soon as you find a spot, put your mat down as quietly as possible. Once on your mat, either lie in savasana or sit in meditation. Take this time to let go of any overwhelming thoughts as well as anything that will not help you during your practice.

Perhaps now is not the best time to beat yourself up about failing to stick to your newly self-imposed vegetarian diet at lunchtime. In fact, leave the concept of failure at the door.

Generally, yoga classes are not interactive. Refrain from shouting out questions or demanding too much attention for your teacher. Your focus should be as internal as possible. If you need help, your teacher will come to assist you.

After Class

If you’ve rented a yoga mat, clean it before you return it. If you have your own, you should also get in the habit of disinfecting your mat — such as with yoga mat cleaner — especially after a sweaty class.

If you have questions for your teacher, you might not be the only one. Be respectful of your teacher’s time as she might have to answer other people’s questions too. If she is already speaking with somebody, be patient and give them space.

Give yourself the opportunity to get comfortable in your new surroundings. After the first week or two, you will become acquainted with staff, teachers, and fellow students, and you will soon feel at home.

Easing into the Challenge of Your Asana Practice

Is yoga easy or hard? Look at an image of a yogi upside down and contorted in various positions, and it can be hard to imagine yourself doing the same. That’s especially true if you have mobility issues or if you have not been physically active for quite some time.

Yoga can be both physically and mentally challenging, but it is not meant to be strenuous. Indeed, it is not just another form of exercise designed to achieve weight loss or a sexy body. Of course, these can be delightful side effects, but it’s important to keep in mind that yoga, as a system, was originally intended to master your mind.

Although many people use yoga as a means to accomplish aesthetic goals, understanding the true meaning and purpose of asana will make such goals all the more attainable.

Asana Defined

Asana are postures practiced in a yoga class. In Sanskrit, asana means “seat” or “to sit.” This makes sense since asana are supposed to prepare you for meditation.

In the Yoga Sutras, Patañjali describes asana as steady, motionless, and comfortable (sthira sukham asanam). Patañjali teaches that the yogi should “abide” with sukham or ease.

It may be a challenge for your mind to accept that your body can be engaged in difficult yoga postures while remaining in a state of ease.

Hatha Yoga: A Foundation

So where is a good place to start? Often, people will be drawn to a more active and rigorous style of yoga because it looks more like exercise.

Postures that obviously demand constant movement with great strength, power, stamina, and flexibility can seem appealing, since these are the postures which may reward the practitioner with a desired physical outcome.

That being said, the ability to manifest these postures varies for everybody. For beginners, moving through a faster and more physically demanding Ashtanga class could prove to be more overwhelming than a slower-paced hatha class.

By contrast, Hatha postures are usually held for longer and breathing is emphasized. Hatha teaches yoga basics and creates a solid foundation, making you more prepared to face challenges.

Breathing is the best tool for mastering your active mind, helping you to stay in stillness. The fact that Patañjali stresses stillness as an essential part of asana suggests hatha could be a good way for a beginner to ease into her practice.

Embracing Challenge: Finding a Place of Ease

Regardless of which yoga style you prefer, you will always encounter challenges in your practice. Yoga is a process for exploring and discovering more about your body and mind each time you practice.

The key is to disengage from struggle and move toward a place of ease. This is not to be confused with making your practice easy. You always want to be feeling something, as well as observing subtle changes and openings in your body. The more you learn to connect with yourself, the more capable you will be of finding that balance between effort and relaxation.

The ability to breathe your way through discomfort is one way of cultivating ease. Part of the ease comes from respecting your body’s limitations and not pushing yourself to go further. Instead of fighting against your body, wait for the sign that your body is ready to let you go deeper.

Benefits of Yoga for All

Yoga has been studied by health professionals since the 1970s, and while yoga shouldn’t be used as a single treatment for any serious problem, regularly practicing yoga has many benefits for women and men. There are a lot of different types of yoga, some more strenuous and stressful than others. Talk with your doctor before adding yoga to your regimen if you have any specific health problems.

Stress Reduction

Yoga can help to reduce stress by allowing you to draw your focus and attention away from your body according to the Mayo Clinic. Yoga poses require balance, concentration and exact movements that can help calm you down when you’re in a bad mood or dealing with a stressful situation in your work or personal life. Many individuals that do yoga regularly feel a sense of relief or like a weight has been lifted off their shoulders after a yoga session.

Weight Loss

Obese and over-weight individuals often find yoga to be a beneficial tool for weight loss. You may not lose a great deal of weight by doing yoga alone, though certain types of yoga like Bikram yoga, which is done in a room with a temperature of 105-degrees Fahrenheit and 40-percent humidity, can help you lose weight on their own because they are quite strenuous. Yoga’s real benefit when it comes to weight loss is learning self-discipline, both physical and mental. Along with a healthy diet plan and additional exercise, yoga can be a valuable part of your weight loss plan.

Overall Physical Fitness

Practicing yoga regularly can improve your overall physical fitness. The poses employed when doing yoga can help you improve your balance and strength. When you first start doing yoga, you may feel like many of the positions require you to stretch in ways your body isn’t used to. Over time you’ll find that your flexibility and range of motion is also improved. Improved flexibility and range of motion can help prevent injury when doing day-to-day tasks.

Anxiety, Depression and Self-Esteem Issues

Yoga may help to reduce anxiety and depression according to the University of Maryland Medical Center. The breathing techniques taught in yoga in particular have been shown to reduce anxiety and depression, and they have even been taught to soldiers suffering from post-traumatic stress disorder after returning from war. There is also some evidence that practicing yoga regularly can help improve self-confidence as the student advances.

Management of Chronic Conditions

Chronic conditions including cancer, asthma, back pain, diabetes and epilepsy may be improved by practicing yoga regularly. Pain related to joint problems and chronic diseases like osteoarthritis and rheumatoid arthritis may also be reduced. While yoga may help to reduce symptoms related to chronic conditions, it is not a cure, and should never replace medical treatment.

Does Yoga Always Feel Good? Balancing Positive with Negative

Should yoga make you feel good? The straight answer: not always.

While yoga is designed to make the mind and body as healthy as possible, this does not mean that it is always enjoyable. Yoga asana should never cause pain, but it can often cause physical and psychological discomfort. As you develop certain tools, you learn how to ease your way through that discomfort.

Ultimately, yoga teaches self-discipline, as well as a system by which to attain a sense of peace and well-being. Of course, you can practice yoga because you like that it can make you feel good; however, you should have no expectations during the process. Instead open yourself to whatever may present itself.

The Purpose of Asana

Asana is designed to gain mastery over the mind. This ability to focus and control your response to emotion is meant to create a suitable internal environment for meditation.

According to yogic belief, the body is a tangible way of accessing the mind. The mind-body connection is indisputable, though most people in North America are familiar with yoga as a physical practice. When many practitioners start to include the mind (and the spirit), they delve into a whole new world, thus adding another dimension to the one-sided practice of just going through a series of movements.

Learning to Deal with Perceived “Negativity”

It is common, during your yoga practice, to experience feelings that we identify as being “negative.” As you release deeply held tensions, buried emotions may surface.

Also, when you challenge your body in certain postures, you may experience feelings of frustration, unworthiness, and even anger! You might begin to notice that you approach challenge aggressively, judge yourself harshly, or have a bad attitude.

In the practice of Yin Yoga, for instance, the intention is to learn how to directly deal with discomfort. Physical discomfort or “stress” can be felt while holding gentle postures for periods of time. Psychological discomfort can be felt if you fight against yourself, your body, and your mind to find a place of ease.

You can learn so much about yourself while on the yoga mat. Hopefully, you can develop the ability to transform negative into positive.

The After Effects of Yoga

Yoga CAN make you feel good, even awesome! Since you are expanding, stretching, and relaxing your body, as well as calming your mind, you are bound to feel some relief and release.

But be careful not to have expectations! Just because you felt a certain way one day or were able to progress more deeply into a posture, this does not automatically mean that you will feel or do the same way on another day. Yoga is work-in-progress. If all you are trying to do is recreate past feelings, you are not being present.

Instead, experience your yoga as you go along. As you learn to accept yourself and take the positive from the negative, you will be able to receive the gift of reconnection with your true state of bliss! Let go of expectation, judgement, stress, and tension, and make room for the natural peace that lies within.